Healthy Grocery Store Habits

Being a healthy, fit and active person is so much more than the time you spend running on your treadmill or elliptical or lifting weights or utilizing your home gym. Healthy is a lifestyle that you live in every setting of your life. One of the places that is most important for you to adopt a healthy lifestyle is at the grocery store. The food that you buy when at the supermarket sets up how healthy you are going to eat for the week. If you buy unhealthy food, then you are obviously panning on eating in an unhealthy manner. We have a few tips here for some rules you should follow while at the grocery store so that you stay healthy all week long!

1: The outside perimeter is where most of your food should come from

                This one you may have heard before. These areas, versus the aisles, have the least amount of processing and are more natural foods like fruits, vegetables, grain, and dairy.

2. Choose aisle food with less than 4 ingredients.

                When choosing snacks, sauces, cereals, and all the other foods you will find in the aisles of the grocery store, you want to choose the ones that are the best out of the bunch. If a products has a huge list of ingredients, it is more likely that that product is going to contain unnatural and harmful additives or processed ingredients. Stick to the food that have the least amount of ingredients.

3. Have a 5 color cart.

                Having a colorful cart is a way of saying that you are eating your proper amount of fruits and vegetables. If you are new to the healthy lifestyle, this rule of thumb is a good one to force yourself to buy more produce. You won’t be able to resist eating the gorgeous colors in your fridge.

4. If you’re going to buy “cheat” foods, make them a small portion.

                We all know that at some point, you will pass the aisle of cookies or of chips and you will want to bring those home for those days that you just want to cheat a bit. Instead of buying an entire large bag, try buying the single serving size. This way once you cheat, you can get back on track to eating healthy and not be tempted by the remaining junk food in your pantry.

5. Stick to water, coffee, and tea.

                Coffee and tea are water based drinks and they can be customized for many different tastes. The liquids you drink should rehydrate you and nothing does that better than water and others made form water.

6. Make sure all your carbs are 100% whole grain.

                Your breads, pastas rice, etc. should all be whole grain to provide the most benefit to your health.

7. Stay away from frozen meals.

                These meals are basically void of any nutritional value.  Make it a part of your healthy lifestyle to cook more and avoid using these meals that are full of refined grains and simple sugars.

Original: http://www.huffingtonpost.com/2014/11/01/healthy-grocery-shopping_n_6076090.html?utm_hp_ref=health-fitness&ir=Health+and+Fitness

Holiday Healthy

Yes, that time of the year again has finally arrived; the holidays. Pretty soon there will be cookies & candy everywhere in the shapes of Christmas trees & presents & that is only after a day where tables are filled with pies & delicious warm gooey Thanksgiving sides. This is the time of year that some people dread, knowing that the work they’ve done all year long to stay healthy is just not going to be possible. We’re here with some tips to help you stay on track this holiday season so that your New Year’s resolution does not have to be to get back on track again.

    Keep water on you at all times!

By this point we should all know how beneficial water is for every bodily function that we have. It helps our skin, it help our digestive system, it helps energy focus etc. The list could go on for a while. Drink a couple glasses of water before a holiday celebration so you don’t feel starving. Drinking water can help curb your appetite & will really save you from over indulging this holiday season.  

 Don’t stop working out!

Yes the holidays are busy. You want to be sure you’ve got the perfect present for everyone you’re going to be seeing & you just can’t seem to say no to any of the invitations you’ve gotten for parties. Don’t let yourself get so busy that you fall off of your workout schedule. Maybe use this as a time to create a new schedule around dinners & parties or preparations for both. Keep up with your workouts & you won’t feel sorry after the season is over.

       Keep the cold away!

The last thing you need during this busy & exciting season is to get sick. Don’t go out into the cold with wet hair & make sure you’re eating vegetable and taking vitamins to build your immune system.

       Encourage other with active gifts!

Instead of buying DVDs or video games as presents, why not find some workout equipment to gift to your loved one! Or maybe a gift certificate for athletic clothing. Maybe running shoes. Keep activity on your mind as well as everyone you’re buying gifts for.

         Enjoy!

Don’t cut yourself from enjoying the treats that come along with the holidays! If your favorite thing in the world is pumpkin pie, then have a piece of pumpkin pie, but cut yourself off after one piece. We aren’t encouraging you to sit back eating celery while your family enjoys, but we want you to be smart about it. Research ways to make healthy alternatives of your favorite recipes. You never know they could become your new favorite recipe.

Original: http://www.levo.com/articles/lifestyle/how-to-stay-healthy-during-the-holiday-season

Staying Fit on Vacation

Tips for staying fit on Vacation!

• If you’re flying, eat a large meal before the airport that way you won’t be tempted to eat in the airport’s fast food court.
• Plan when & where you’ll be stopping for meals. This will help eliminate the number of times you stop at a fast food drive thru.
• Watch out for jetlag as it will make you hungry at abnormal times. Resist the urge to snack at 4 a.m. and wait for normal meal times instead. Or, if you simply cannot wait then it is best to choose a healthy snack such as a handful of nuts or piece of fruit.
• We know you’re on vacation, so you’ll want to indulge in some treats & that’s fine! That’s what vacation is all about! On days you’ll be indulging more than usual, try to keep other meals and snacks on the healthy side.
• Beware of buffets. Avoid them as much as possible.
• Try to eat roughly the same amount and kinds of food as you usually do. Your body will thank you.
• Markets are a great place to soak up local culture and eat delicious, cheap fresh food. Local food is better for the environment; you get to pick what you’re eating and you'll even squeeze in some movement as you walk around the market.
• When you plan to be out all day, bring along your own healthy snacks like trail mix, granola bars, or even PB&J sandwiches to stave off hunger. It’ll save you money & keep you away from unhealthier options.
• Make your own meals if you’re staying somewhere with kitchen access. You’ll know exactly what’s in it & you’ll have more of an opportunity to eat a fully nutritious meal.
• Beware of drinks. A single cocktail can contain loads of sugar (and calories). If a stiff drink is necessary (and sometimes it is!), try healthier drinks instead.

• Skip the bus tours and check out your new surroundings on foot or on bike! You’ll burn calories while taking in the views like locals do! Some cities even offer running tours to let you explore while getting a workout in.
• Take the stairs. Skip the elevator and sneak in some extra cardio. Lots of sightseeing attractions—churches and towers, for example—have stairs with architectural oddities, letting you kill two birds with one step.
• Embrace your surroundings. If you’re at the beach, try doing the usual yoga routine on the sand instead of indoors. A change in scenery might be the boost needed to get physical.
• Take a long walk through a local park.
• Use vacation as an excuse to try a new, fun activity. Whether it’s rock climbing, sailing, or trapeze swinging, challenge yourself to try something different while you’re away.
• Do as the locals do! Take advantage of what an area’s known for—or even plan a vacation around it! Unroll a yoga mat in India, climb boulders in Colorado, learn tai chi moves in China, or woo potential suitors with flamenco moves in Spain. It’s a great way to learn about a different culture while getting fit.
• Make exercise your vacation. A surefire way to guarantee you keep moving while traveling is by planning a getaway around a fitness event or competition. Force yourself to vacation by registering for a race in a different city or try a weekend fitness retreat.

• Check out amenities first. Make it easy to squeeze in workout time by booking a hotel with a gym or pool. If you hotel does not offer these things, see if there are any discounts at a nearby gym.
• Check out the neighborhood. Book accommodation near places where you can sweat. If you need to run laps before starting your day, stay somewhere where it will be safe to go for a run. If you need to hear namaste, stay near a yoga studio.
• Bust a move in your hotel room to keep fit using body weights or simple workouts. Something is always better than nothing!
• Keep your mini-fridge stocked with healthy snacks like fruits, veggies, and nuts to avoid unhealthy room service.

Original: http://greatist.com/fitness/24-tips-fitter-happier-summer-vacation

Get in the Habit of Fitness

1. Exercise even when you don’t have the time. 15 minutes of exercise is better than 0.

2. Invest in a fitness tracker to help determine your activity level outside of the gym.

3. Chang it up. Don’t do the same workout day after day. Find an exciting new way to get your fitness in.

4. Tired? Instead of skipping a workout, focus on how great you'll feel after. 

5. Don't wait for an occasion to get in shape. Waiting until an anniversary, reunion, etc. will just create unrealistic expectations and make you feel unsuccessful even if you have been extremely successful. Make fitness your lifestyle & not just a phase.

6. Eat REAL FOOD. Everything in moderation! It’s healthy food not diet food.

7. Limit the time you spend drinking to the weekend. No weeknight beers or happy hours.

8. Even if you can’t make it to the gym, doing workouts at home is better than nothing! Look up some exercises on Pinterest or do a DVD. You won’t regret it.

9. Workout even when you’re sore. Light-cardio can actually help soreness.

10. Focus on how you want to feel rather than how you want to look.

11. Don’t set unrealistic goals to yourself. Be proud that you made it to the gym rather than push yourself to run 10 miles.

12. Get enough sleep! It is crucial to get the proper amount of rest so that you can get the results you want.

13. Be proud of the results you’ve achieved. Don’t beat yourself up for the results you haven’t. remember fitness is a journey & not a destination.

Original: http://article.riffsy.com/article/12-habits-of-people-who-always-stay-fit-number-5-is-so-smart-1

Fit Tip: Get Fit with Your Phone

Your smartphone isn’t just for Facetime, Foursquare and Facebook. It’s also for fitness. More people are turning to apps to track their fitness, enhance their workouts, find better foods and customize their workout experience. Here are just three ways you can get fit with your phone:

Lose It!

Track what you are eating and how much you are moving with this popular app. If you want to be on the positive side of statistics (the people who lose weight and keep it off) track what you are eating. This app is easy to use and its database makes it easy to find, select and log your meals. Plus, it remembers foods you eat regularly so you can easily select them. Track the type and duration of your workouts and find out approximately how many calories you burned. This free app also features an online community for further support and features. 

Tabata Pro

If you are incorporating interval training into your bike rides, running, strength training or plyometrics, check out Tabata Pro. You can change the work and rest time and number of cycles to customize your workouts. Use the Tabata Pro App on your iPhone or iPad for only $2.99.  This great timer will make interval training easier when you’re at the gym or on the go.

Life Fitness LFconnect App

LFconnect lets exercisers enjoy total control of their workout experience. With an LFconnect account, you can create and personalize your cardio workouts by duration, level, speed and intervals. Easily access your personal settings and select from 17 statistics to see on the equipment display, such as calories, pace, time remaining or heart rate. Select your own heart rate targets or interval levels to meet your goals. Your personal trainer can also schedule various workouts for you and track your progress.

Brought to you by LifeFitness

Fit Tip: Create a Workout Plan to Stick To

How many times have you started a new workout routine in January and fell off the wagon by the end of February? It happens to a lot of people when goals are unrealistic or plans aren’t well thought out. Get focused this year and use these tips to create a workout plan to stick to.

Create a weekly schedule.  Long term goals are great, but it’s also important to break it down into weekly expectations.  Write down a weekly workout plan and schedule it into your calendar like any other meeting. When planning workouts, remember that the Center for Disease Control recommends 150 minutes of cardio exercise per week. Split that into five, 30-minute sessions or maybe 15 minutes Monday-Thursday and an hour on Saturdays and Sundays.  Make it work for you. Add in two strength sessions per week and you’ll be meeting the exercise requirements for a healthy body.  

Log your exercise. Tracking workouts and progress will increase your motivation to show up at the gym. Log workouts with apps like Runtastic, websites like LFconnect or just old fashioned pen and paper.

Find a class and make friends. Group classes are ideal because there’s something for everyone. Add a class once or twice a week to cross train and add varitey. Plus, on those days when you don’t feel like creating your own workout you can just show up and follow the guidance of a group fitness instructor. Making friends in class will make showing up even more enjoyable and will provide an additional layer of accountability.  

Increase intensity over time. Don’t jump on a stationary bike for the first time and go full tilt with the most difficult preprogrammed workout. Doing more than you are ready for might make you throw in the towel. Hop on the treadmill, elliptical or other equipment and work up to an intensity that’s right for you.  Add hills, intervals and zone training as you go. As your strength improves, you can increase your speed, intensity, duration and resistance.

This FitTip was brought to you by Lifefitness

KEEPING YOUR VACATIONS ACTIVE

When you think vacation, visions of warm sun, a good book and a frosty drink probably come to mind- and then you remember how challenging it is to maintain your exercise routine when you go on vacation. The good news is you don't have to choose between total indulgence and dedicated fitness on your next vacation.

Life Fitness shares tips on ways to be active no matter where you go!

Take a staycation. Sometimes enjoying a vacation at home can be just as enjoyable as a destination vacation. Staycations can be excellent opportunities to start new routines and seek out healthy activities near your home that you don't usually have time to do.

Try out a new fitness class at your gym, get the whole family together for a rollerblading adventure or explore a new bike path for a peaceful ride with the family or by yourself.

Plan an adventure vacation. If you need to get away, plan a cruise that makes stops at exotic locations where you can rock climb, snorkel, hike, bike or swim. Many cruises have tracks where you can power walk or jog, and often offer top-notch gyms on board. If ships and open water isn't your thing, plan a trip to a tropical destination where you can trek through the rainforest or a mountain adventure, which will guarantee a good calorie burn.

Visit a spa. If life has been crazy and stressful, you can plan a fitness-focused vacation to a spa that specializes in wellness. Partake in yoga or meditation, and eat healthy foods all in one location. Recharge your mind and body, and you'll feel refreshed without the guilt of fatty foods and calorie-ridden drinks.

Stay active at your traditional vacation spot. If you like going to the same beach or vacation spot each year, you can find ways to fit more fitness into your days there. Always look for opportunities to walk rather than taking a cab or bus. Schedule activities for the day that involve being active like paddle boarding or wind-surfing. Find some walking trails, swim laps, play a game of tennis or golf - and skip the golf cart!

Vacations can include the right amount of rest, relaxation and fitness with just a little bit of planning.

   

This Fit Tip was provided by Life Fitness, June 2012